Physical Therapy Tips for Low Back Pain While Traveling
At Moon Rehab, we understand that the joys of travel can sometimes be accompanied by the discomfort of low back pain, especially during long car rides or flights. In this post, we'll share valuable physical therapy tips to alleviate and prevent low back pain associated with extended periods of sitting during travel.
The lack of movement from sitting for prolonged periods of time can lead to stiffness, muscle imbalances, and compression of the lumbar spine. By incorporating these physical therapy tips and exercises into your travel routine, you can proactively manage and prevent low back pain.
Physical Therapy Tips for Traveling:
Lumbar Support Matters: Invest in a lumbar support cushion to maintain the natural curve of your spine. Use it consistently throughout your journey to alleviate stress on your lower back.
Regular Stretch Breaks: Schedule breaks during your trip to stand up, stretch, and walk around. Gentle movements help prevent stiffness and improve circulation, reducing the risk of low back pain.
Optimal Seating Position: Adjust your car seat to promote good posture. Sit with your back against the seat, shoulders relaxed, and feet flat on the floor. If possible, recline slightly to reduce pressure on the lower back.
Core Engagement: Engage your core muscles to provide additional support to your lower back. Maintain a slight contraction of your abdominal muscles while sitting to stabilize the spine and reduce strain.
Low Back Pain Relief Exercises:
All of the following exercises should be performed gently, avoiding extreme end-ranges and stopping if there is any pain.
Seated Cat-Cow Stretch: While seated, gently arch and round your spine, moving through a seated cat-cow stretch. Repeat this movement to promote flexibility and alleviate tension in the lower back.
Pelvic Tilts: Sit with a straight back and gently tilt your pelvis forward and backward. This subtle movement engages the muscles around your lower spine and can help relieve pressure.
Knee-to-Chest Stretch: While seated or lying down, bring one knee at a time towards your chest, holding for 15-30 seconds. This stretch targets the lower back and helps release tension.
Seated Side Stretch: Sit tall and gently lean to one side, reaching your arm overhead. Hold for 15-30 seconds and switch sides. This stretch promotes lateral flexibility and relieves pressure on the spine.
If you have specific concerns or persistent discomfort, please don’t hesitate to reach out. Safe travels and Happy Holidays!